According to author and sports trainer Brad Walker in his book, "The Anatomy of Sports Injuries," nerves that control your neck, shoulder and arm movements originate in your cervical spine. When one of these nerves becomes compressed or inflamed, a pinched nerve is the usual result. A pinched nerve can be a painful, debilitating condition. When a pinched nerve occurs in your neck, the symptoms may travel down into your shoulder, according to Neck Solutions. The most common symptoms of a pinched nerve are pain, tingling sensations, weakness or numbness. Certain exercises may help to alleviate some of these symptoms. Consult your doctor to obtain a proper diagnosis before starting these exercises.
Neck Stretch
The neck stretch is a useful stretch for alleviating pressure on a pinched nerve. To perform this stretch, you can stand or sit in a chair that allows you to keep your neck in line with your spine. Stretch your left ear to your left shoulder while pushing your right shoulder down. Walker suggests that you can hold a dumbbell in your right hand to facilitate this action. Hold the stretch for 15 to 20 seconds, then repeat on the opposite side.
Neck Rolls
Neck rolls can be a helpful way of alleviating a pinched nerve and increasing your range of motion, according to Brandon J. Luskin, MD, in an article for Spine Universe. Start in a standing position or sit in a chair that will allow you to perform a full range of motion. Bring your right ear to your right shoulder, and slowly roll your head around to touch your chin to your chest. Continue the slow, circular motion to bring your left ear to your left shoulder. Repeat in the opposite direction.
Shoulder Rolls
Shoulder rolls also help to create flexibility in your neck and shoulders, increasing your range of motion and reducing the symptoms of a pinched nerve. To perform this exercise, sit or stand with your arms relaxed by your sides. Shrug your shoulders up to your ears, roll them back to the wall behind you, back down to your starting position and forward, creating a hollow in your collarbone. Perform 10 rolls, then reverse the direction and perform 10 additional shoulder rolls.
Aerobic Exercise
Aerobic exercise helps to increase blood flow to the pinched nerve and cervical discs so that they can heal properly, according to Nathan Wei, MD, in an article for Arthritis-Treatment-and-Relief.com. If possible, aim to get at least 30 minutes of aerobic exercise three to four times weekly. If you're just starting an exercise program, start with something easy, such as walking around the block on your lunch break or after dinner, and work your way up slowly to an activity that's more challenging.
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